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Workout Routine for the
Upper Body using Dumbbells

You'll find below a workout routine that was designed to target the muscles located in your upper body. Access to a pair of dumbbells is required and a flat workout bench is preferable.

The fitness program contains 7 exercises and will allow you to target the muscles located in your shoulders, chest, and arms.

Muscles Targeted by Workout Routine for the Upper Body

Download the .pdf for this
Workout Routine

Chest #1 | Dumbbell Press
3
Sets
6
Reps
  • Pectorals
  • Triceps
Back #1 | Standing Dumbbell Row
3
Sets
6
Reps
  • Upper Lats
  • Biceps
  • Rear Deltoids
  • Trapezius
Shoulders #1 | Shoulder Press
3
Sets
6
Reps
  • Triceps
  • Front Deltoids
  • Outer Deltoids
  • Trapezius
Biceps #1 | Biceps Curl
3
Sets
6
Reps
  • Biceps
  • Inside Forearms
Triceps #1 | Triceps Kickback
3
Sets
6
Reps
  • Triceps
  • Rear Deltoids
  • Forearms
Forearms #1 | Wrist Curl
3
Sets
6
Reps
  • Inside Forearms
Forearms #2 | Wrist Extension
3
Sets
6
Reps
  • Outer Forearms

Additional Notes

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